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Meditation is one of the simplest ways to bring attention back into the body. This whole-person guide from Lane Cove Holistic Medicine walks through the main styles and how to begin.

Why a whole-person approach includes stillness

A holistic view treats thoughts, feelings, breath and body as parts of one living system. Meditation is a natural fit for that view, because almost every style asks you to notice what is happening inside you right now. It is not one technique but a collection of approaches, and the right one for you depends on your personality, your schedule and what you hope to explore.

Questions to ask before you begin

• Do I feel more settled when moving or when sitting still?
• How many minutes a day can I honestly set aside?
• Would I like a guide, or do I prefer silence?
• Am I looking for relaxation, focus, or a deeper sense of meaning?

A map of the main styles

Body-centred practices

Yoga, tai chi and qigong weave breath into slow movement. In traditional Chinese thought, qigong is said to support the flow of Qi through the body; this is a traditional explanation that sits within a long cultural history. Working with a qualified instructor can be a helpful way to start.

Guided journeys

A voice, in person or recorded, invites you to picture calming scenes or to move your awareness through each part of the body in turn. People often describe this as a pleasant way to unwind.

Sound and mantra

Repeating a word like "Om", or resting on a single tone or vibration, gives a busy mind something soft to hold onto. Transcendental meditation is a popular mantra-based method usually taught as roughly 20 minutes in the morning and again later in the day.

Seated awareness

Drawn largely from Buddhist teaching, seated practice may focus on the breath, a sound or a mantra. Traditional postures such as lotus are meant to keep the spine upright and the attention clear.

Mindful moments

Art, music, writing, a walk in the bush or even washing up can become meditation whenever you stay fully present with the experience.

What people notice

Those who keep practising often say they feel calmer, more connected to themselves and to others, and better able to concentrate. These are personal experiences, and the science is still developing. Meditation works best as one part of looking after yourself, alongside regular check-ins with your GP for any health concerns.